The daily plan · night gym (10:30 PM–12)

Meal Plan

Pure veg — no eggs. Dairy is in. No alcohol, no smoking.

2900
kcal / day
150g
Protein
380g
Carbs
75g
Fat

Your day, hour by hour

≈ 172g protein
  1. 8:00 AMBreakfast~28g protein

    Coffee + paneer bhurji OR moong dal chilla + 2 wheat toast / poha

  2. 11:00 AMMid-morning snack~10g protein

    Handful roasted peanuts / almonds + a fruit

  3. 1:30 PMLunch~38g protein

    2 roti + dal (rajma/chana) + paneer or soya chunk curry + sabzi + curd

  4. 5:00 PMEvening snack~20g protein

    Air-fried paneer tikka or soya chunk tikka + green tea

  5. 8:00 PMDinner (pre-training)~35g protein

    2 roti / rice + tofu or paneer curry + dal + sabzi + curd — eaten ~2.5 hrs before the gym so it settles

  6. 10:15 PMPre-workout~1g protein

    1 banana for quick energy (skip late coffee — see notes)

  7. 10:30 PMGym · till midnight

    Train — your Push / Pull / Legs session (see Workouts). Warm up, then work your sets 2–3 reps shy of failure.

  8. 12:15 AMPost-workout · night cap~40g protein

    Whey shake (1 scoop) + a glass of milk + banana + soaked almonds/walnuts — then bed

Things that matter

  • ▸Dinner sits ~2.5 hrs before you lift and the pre-workout banana is deliberately light — don't train on a full stomach.
  • ▸Training this late, be careful with caffeine: a pre-workout coffee at 10 PM can wreck the sleep your whole bulk depends on. Skip it, or keep it small only if you handle caffeine well.
  • ▸The post-workout shake is your night cap — whey (fast) + milk (slow casein) right before bed feeds muscle repair through the night.
  • ▸Give yourself 30–45 min to wind down after the gym before sleep — a warm shower helps you drop off despite the late session.
  • ▸Soya chunks are the daily workhorse: cheapest protein by far and they air-fry into great tikka.
  • ▸Weigh yourself weekly, same time of day, and adjust portions from there.

Yuvraj's notes

  • ▸Protein is the thing to engineer carefully — no eggs means leaning on soya, dal, paneer, curd, milk and whey.
  • ▸Whey within ~30–45 min of training is the highest-leverage protein moment of the day.
  • ▸Weigh in weekly, same time. If weight isn't up ~0.25–0.5 kg/week after 2 weeks, add 200–300 kcal.